How to look after your health in winter
As the colder months draw in, shorter days and colder weather can make it harder to maintain healthy routines. The season’s chill brings a heightened risk of illnesses and infections. It can also strain your immune system and tempt you to remain indoors, leading to less physical activity and even low mood due to a lack of sun.
Staying healthy in winter requires a few extra steps, but it’s achievable with some proactive planning. Below, we share our advice on how you can maintain your health throughout the colder months.
Take preventative measures
Winter illnesses are common, but you can reduce your risk by taking some preventative measures. The flu vaccine can significantly lower your chance of catching or spreading this virus, which is especially important for older adults, pregnant women and those with underlying health conditions. Alongside the flu vaccine, consider testing for seasonal illnesses such as colds and other viral infections if you feel unwell.
An often-overlooked way to stay on top of health is to use home testing kits for sexually transmitted infections (STIs). Knowing your status can prevent further health complications that may become harder to manage during the colder months.
Get outside and stay active
Cold weather makes it tempting to remain indoors, but regular movement keeps both body and mind strong through the cold season. Walking or light jogging outdoors increases your cardiovascular health and improves circulation, helping to combat the chill.
If it’s too icy outside, you could attend indoor classes or exercise at home. Keeping up with an active routine boosts your mood, too, as physical activity releases endorphins, which help fend off winter blues.
Make the most of natural light
Shorter days reduce exposure to sunlight, affecting your mood and sleep cycle due to lower serotonin and melatonin production.
Try to get outside in the morning or at midday when the light is strongest. Open your curtains fully to let as much natural light as possible into your home, and if you struggle with low mood, consider a therapy lamp designed to simulate sunshine.
Maintain a healthy diet
Eating well is essential for energy and the strength of your immune system. Include plenty of seasonal vegetables, like carrots, squash and sweet potatoes, which are rich in vitamins and antioxidants. Lean proteins, nuts and whole grains are also essential for steady energy.
If you’re craving comfort foods, try soups or stews incorporating a range of vegetables. Warm, nutrient-rich foods can keep you full and satisfied without the excess sugar and refined carbs that can drain your energy later.
Strengthen your immunity
Your immune system is your body’s frontline defence, so keep it robust. Besides a healthy diet, getting enough sleep (7-8 hours) is crucial. Quality sleep aids in cell repair and helps regulate stress hormones, which can otherwise weaken your immunity.
Keep hydrated as well. Dry winter air can dehydrate you more than you might realise, hampering immune function. Herbal teas can help you stay warm and hydrated. Some teas like ginger or chamomile have additional immune-supporting properties.
With a few simple habits, you can enjoy a healthier, more active cold season. By prioritising your health, you’ll be better equipped to avoid seasonal illnesses and make the most of the colder months.
